Yoga Exercise - Revolved Side Angle Pose (Parivrtta Parsvakonasana)
The combination of stretching and twisting in this Asana makes the spinal column straighter and freer. It also mobilizes parts of the back and the hip, which in daily life do not move a lot. The twisting motion trains the nerves and the sinews in the spinal column and improves digestion.
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STEP 1: To start off, put your right foot forward, bend your knee at 90 degrees, and kneel with your left knee.
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STEP 2: Bring your left elbow or left upper arm over your right knee. Move your right hand close to your hips.
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STEP 3: Place both palms in the prayer position. Make an upward motion out of the lower back so that the elbow slightly presses upward against your right knee and you no longer lean on your leg.
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STEP 4: Put some counter pressure with your arm against the knee, stretch your back, move your shoulder blades backwards, and turn to the right with your upper body. Straighten your left leg backwards.
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STEP 5: Put your left hand on the floor and align your right arm with your left leg. At this point, your right arm and left leg should form a diagonal line. Try to stretch your neck, breathe towards the breast bone and twist from the lower shoulder blade which steers on the twist. Repeat the exercise on the other side.
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You can take steps 3, 4, and 5 as separate exercises. For beginners or for warming up, steps 1 to 3 are good enough. A more advanced variation is step 4 where you can also lift your other knee without changing the position of your lower back, hip, and upper leg. As a result, you will stand on both legs. It is better to perform steps 3 and 4 properly than to rush into step 5 with less concentration and relaxation. Steps 1 to 4 are also great warm-up poses for step 5.
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These are all the Yoga Poses covered in this section:
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Basics & Backgrounds
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